Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	2% 57.5kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	34% 44g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	29.3% 26.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18% 1.43mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	57.4% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.7% 117mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Frozen Sweet Potato:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Vitamin B2, 4.5 times more Vitamin B9 and 5.1 times more Vitamin C than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 9.1 times more Vitamin A, 1.3 times more Vitamin B3 and 2.1 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Sweet Potato provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Frozen Broccoli Spears as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Frozen Sweet Potato:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Iron, 1.3 times more Phosphorus, 3.2 times more Selenium and 1.2 times more Water than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 4.9 times more Copper, 1.4 times more Magnesium, 2.6 times more Manganese and 1.5 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Sweet Potato contain similar levels of Calcium and Zinc per seven ounces.
• 7 ounces of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 9.6 times more Omega 3, 1.8 times more Fiber and 1.8 times more Protein than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 3.3 times more Energy and 4.2 times more Carbohydrate than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Frozen Sweet Potato

What are the health benefits of Frozen Broccoli Spears compared to Frozen Sweet Potato?

Both frozen broccoli spears and frozen sweet potatoes are nutritious options. Frozen broccoli spears are rich in vitamins C and K, as well as fiber, which can support immune function and digestive health. On the other hand, frozen sweet potatoes are high in beta-carotene, which is converted into vitamin A in the body and is important for eye health and immune function. Both options are low in calories and can be a good source of nutrients in a vegan diet.

Can I lose weight easier by eating more Frozen Broccoli Spears or Frozen Sweet Potato?

Both frozen broccoli spears and frozen sweet potatoes can be beneficial for weight loss due to their high fiber content and low calorie density. However, broccoli spears are lower in calories and carbohydrates compared to sweet potatoes, making them a slightly better option for weight loss. Additionally, broccoli is a good source of vitamins and minerals that can support overall health and weight management. Incorporating both foods into a balanced diet can help you achieve your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Frozen Sweet Potato to gain more muscles while training consistently?

Both frozen broccoli spears and sweet potatoes are great options for building muscle while training consistently. Broccoli is high in protein, fiber, and antioxidants, which can help support muscle growth and recovery. Sweet potatoes are a good source of complex carbohydrates, which provide energy for workouts and help replenish glycogen stores post-exercise. To maximize muscle gain, it's important to have a balanced diet that includes a variety of nutrient-dense foods, so incorporating both frozen broccoli spears and sweet potatoes into your meals can be beneficial.

What is the environmental impact of producing Frozen Broccoli Spears compared to Frozen Sweet Potato?

Both frozen broccoli spears and frozen sweet potatoes have a lower environmental impact compared to animal products. However, broccoli typically requires less water and land to grow compared to sweet potatoes. Overall, choosing plant-based options like frozen broccoli spears can help reduce the environmental footprint of your diet.